fitness & exercise

Workout Secrets

Getting and staying fit can be a challenge. For many of us it is hard just to get off the couch. So what is the secret of the people who managed to practice a kind of have to live?

1 Be consistent

Chase Squires is the first to admit that he is not a fitness expert. But he's a guy who weighed 205 kilograms more than was healthy for his 5'4 frame. Old Colorado resident Squires decided enough was enough cut out fatty foods and went off on a treadmill the pound was and soon he was Marathon. not fast but in the race he ran his first 50-mile race in October 2003 and completed his first 100 miler a year later Since then he has several 100-mile 50-mile and 50k race is finished.

His secret? I am not fast but I am consistent says Squires consistency is his best tip for maintaining a successful fitness regime says.

It all started with 20 minutes on a treadmill he says. The difference between my success and others who have struggled is that I have done it every single day. No exercise program works in the world if you do not do it consistently.

2 Follow an effective exercise routine

The American Council on Exercise recently surveyed 1,000 ACE certified personal trainer about the best techniques to get fit. Their top three suggestions:

• Strength training. Even 20 minutes a day twice a week helps tone the whole body.
• Interval training. In its simplest form interval training might involve walking for two minutes running for two and alternating this pattern throughout the duration of the trainin. It is an extremely time-consuming and productive way to train.
• Increased cardio/aerobic exercises. Bryant beats accumulate 60 minutes or more a day of moderate intensity physical activity lowest such as walking running or dancing.

3 Set realistic goals

Not for perfection or an improbable goal that can not be met aspire. Rather than focus on increasing healthy behaviors.

In other words, do not worry if you can not run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance and intensity from there.

4 Use the buddy system

Find a friend or relative that you like and trust who also wants to establish a healthier lifestyle suggests Thompson. Encourage one another. Practice together. Use this as an opportunity to strengthen to enjoy each other company and to the relationship.

5 Make your plans Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova health and fitness ambassador for AARP knows a thing or two about busy and to stay fit.

Make your plan to fit your life advises them in an article on the AARP website. You do not need fancy exercise gear and gyms to get fit.

If you have got floor space floor exercise just try to target areas like the hips and buttocks legs and thighs and chest and arms. Aim for 10-12 repetitions of each exercise adding more reps and intensity as you build strength.

6 Be Happy

Make sure an activity take it really like to do, suggests Los Angeles celebrity trainer Sebastien Lagree.

If you hate weights, do not go to the gym, You can lose weight and get in shape with any type of training or activity he says.

And choose something that is comfortable. Rock climbing can be a great workout but if you live in a city it's not something you do every day.

7 Watch the Clock

Your internal clock that is.If you are an early riser plan your fitness activities early in the day when you perk up as the day goes along plan your activities in the afternoon or evening.

Work while you have the most power to get the best results.

8 Call the professionals

Especially if you are the first time started Theodosakis beats a professional assessment to determine what types of exercise that you need the most.

For some people the attention to flexibility or balance and flexibility may be more important than strength training or aerobic exercise. By getting a professional assessment you can determine your weakest link and concentrate on it. This will improve your overall fitness balance.

9 Get Inspired

Fitness is a state of mind. One of Fine tricks to get and stay motivated is to blogs or websites that show him how others have been successful to read. Who inspires you?

10 Be patient

Finally remember that even if you follow all these tips, it will be ups and downs setbacks and victories advises Navratilova. Just be patient and do not give up it says on the AARP website:Hang in there and you'll see a solid result.